6/1/16 CF

CrossFit Roselle – CrossFit

Warm-up

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

Skill/Strength

Windmill (3-3-3-3-3)

Start out holding a DB/KB overhead with feet shoulder width apart. Using your free hand, touch the opposite foot and return to standing position. The DB/KB remains locked out overhead the entire time.
Perform 3 consecutive reps with one arm and then the other.

WOD

Metcon (Time)

For time (15min cap):

100 Abmat sit-ups

200 Double unders

100 Abmat sit-ups

*Rx+ for 50 toes to bar in place of the 100 abmat sit-ups